1. Eat a reasonable diet
(1) Maintain a negative balance of caloric intake. The energy provided by the meal must be lower than the body's actual energy consumption to create a negative energy balance, prompting the long-term energy savings to be metabolized and return the weight to normal levels. This is the prerequisite for fat loss.
(2) Arrange the amount and structure of the three meals. The proportions of breakfast, lunch and dinner respectively account for 29%, 38% and 33% of the total. Especially do not overeat at dinner. As a person who loses weight, his or her diet should reduce the ratio of carbohydrates and increase the proportion of protein, so that the proportions of the three major energy-supplying substances of carbohydrates, fats and proteins are 40-55%, 25-30% and 20-20%, respectively. 30%.
(3) Choose food reasonably. Eat less high-sugar, high-fat, and high-calorie foods. According to the food pyramid recommended by the Chinese Nutrition Association, the proportion of food intake for adults in a day is: 300-500g of whole grains, 400-500g of various vegetables, 100-200g of various fruits, 50g of soy products, 100g of milk, 1 egg -2 pieces, 125-200g of various fish, oil and other condiments <25g. On this basis, dieters should relatively reduce their intake of cereals and saturated fats.
(4) Choose food cooking methods.
1. Eat less or no fried food;
2. When frying dishes, choose oil with high unsaturated fatty acid content and put as little oil as possible. After frying the dishes, cover the dishes with a clean napkin and absorb the excess oil on the surface of the dishes before eating;
3. Try to use boiling, stewing, and steaming instead of frying and stir-frying. It is especially recommended to use microwave ovens for cooking, because the cooking time of microwave ovens is short and more vitamins and other nutrients are preserved.
(5) Some issues to pay attention to in diet.
1. Intake a certain amount of staple food: Staple food provides sugar for the body. When sugar intake is insufficient, fatty acids cannot be completely oxidized and decomposed, which is detrimental to weight loss. Therefore, during the process of weight loss and dieting, the main body should not be overly restricted.food intake.
2. Limit the intake of alcohol: As an energy-supplying substance, alcohol has high calories. Excessive calories cannot be consumed and will be converted into fat and accumulated in the body, causing beer belly, fatty liver, and fatty heart.
3. Eat more milk and soy products: Skim milk and tofu are weight-loss foods with high water content, high protein, low fat, and rich calcium. They can supplement the protein needed by the body, and the calcium in them can also promote fat burning. break down.
4. Fruits and vegetables are indispensable: the protein and carbohydrates in vegetables and fruits such as celery, leeks, pumpkins, apples, and watermelons are not easily converted into fat. In particular, vegetables do not contain excess sugar, and the fiber in them can also prevent the absorption of nutrients. , reduce fat accumulation. Fruits and vegetables are rich in vitamins C, B, folic acid, etc., which can supplement the insufficient vitamin intake caused by diet restriction during weight loss.
5. Drink as much water as possible: Water can promote the decomposition of fat, and the metabolism of toxins in the body is also transported by water. When doing weight loss exercises, replenishing water is even more important. In addition, drinking a glass of warm water 20 minutes before meals can suppress excessive appetite.
6. Drink tea regularly: Tea contains a variety of vitamins, phenols and trace elements, which can promote fat decomposition.
2. Use fat-reducing nutrients to promote weight loss
1. L-carnitine
L-carnitine is a component of an enzyme in the fat metabolism process and can accelerate fat burning. Red meat and animal products are its main food sources, but the average person can only absorb 50 mg from meals. During weight loss exercise, it is recommended that the daily intake should not be less than 250-500 mg. Therefore, it is necessary to supplement some L-carnitine supplements to achieve the effect of accelerating the consumption of body fat.
2. Dietary fiber
Dietary fiber is a type of food that is not decomposed by the human body, is indigestible, and does not provide caloric energy. It can absorb water and expand in the stomach, increase satiety, and reduce appetite. It can be used to fight hunger and delay sugar metabolism. absorb. During weight loss, simply increasing dietary fiber intake through diet is not enough for weight loss, so additional supplements are necessary. The dietary fiber content in konjac is quite high. You can choose konjac products and drink water to create a feeling of fullness and control appetite.
3. Multivitamins
During the weight loss period, due to dietary restrictions, the intake of vitamins A, C, B, E, etc. will be insufficient. Moreover, weight loss exercise will increase the body's metabolic level and increase the amount of vitamins consumed. Sweating during exercise also causes some vitamins to be excreted from the body with sweat. These factors can cause vitamin deficiencies, and it may be necessary to use multivitamin supplements to meet your needs during weight loss. In addition, vitamin E and vitamin ELycopene also has anti-free radical oxidation effects, which can eliminate the damage to body cells caused by a large number of free radicals generated during weight loss exercises.
4. Calcium
Calcium can significantly inhibit the mechanism of fat production and change the speed of fat decomposition. When dieters eat a high-calcium diet, they also lose significant amounts of fat. Nutritional surveys show that calcium intake in China is generally insufficient and can only reach half of the recommended amount, so calcium supplements must be supplemented every day. Calcium and vitamin D are better absorbed when used together.
5. Minerals and trace elements
The weight loss process must be coordinated with exercise. The amount of sweat increases, and inorganic salts such as sodium, potassium, and magnesium in the body are also lost with sweat, causing electrolyte imbalance in the body and decreased physical strength. At this time, nutritional supplements containing these minerals and trace elements should be replenished in time to meet the needs.
Here, I hope that friends who are losing fat can lose weight more beautifully and healthily by choosing a diet and taking in more nutrients that are beneficial to fat loss!